Training as a couple without giving up at the first try
Training with your partner can be fun, motivating, and is a great way to spend quality time with your favorite person, but at times, it can be daunting to see the differences and be unable to do the exercises your partner is doing without a problem. Well… This is more natural than you think, and so today we want to talk about how both of you can be successful during your training.
It used to be believed that men and women had very different muscle fiber composition, so they couldn't train in the same way. Today it is known that both genders actually have fairly similar bodies, but then why do the workouts seem to work for one and not the other? Well, because there are differences. It is believed, and not mistakenly, that women are better for aerobic exercises and men, for anaerobics. This is why we constantly see women running miles and men lifting weights in the gym. This, it is suggested, is because the muscle fibers of women tend to have fewer anaerobic enzymes, making these exercises difficult and relying mostly on aerobic metabolism. In addition, men have more muscle fibers, which are also longer, which makes them faster and stronger (sometimes) than women.
Perhaps you have also noticed that men tend to be successful with explosive exercises, and this is also due to their muscle fibers, since, since their muscle fibers are longer, it allows a greater production of force, despite the contraction of the fibers are the same regardless of gender. In addition, their motor cortex, the brain area that controls movement, is larger in men, so their nervous system is more efficient than that of women when performing these types of exercises. This does not mean that women cannot achieve similar results, because after constant training, it has been observed that the differences are no longer so significant.
Women, on the other hand, are better when it comes to resistance, that is, they can do more repetitions, maintain their training for longer, resist fatigue better, have faster recoveries and the exercises that are performed are easier for them. at a steady pace and those in which a less explosive pace is used. This is due to their ability to rely on aerobic metabolism, to transport more blood and oxygen to the muscles and because they use fat as a source of energy more than men, who use carbohydrates, which are more easily depleted.
Regarding rest, women seem to need less rest between series and between sessions than men, as they can recover faster and fatigue less easily, as we mentioned earlier.
Taking these differences into account, you can make a training plan that works for both of you, modifying certain exercises for each, for example, increasing repetitions and making it more aerobic for women and making it heavier or more explosive for men and giving a longer rest time. This way, both of you can benefit from training and it will be more fun for both of you.
Henselmans, M. (s/f.). 9 reasons why women should not train like men. Menno Henselmans: science to master your physique. https://mennohenselmans.com/why-women-should-not-train-like-men/
Ottinger, C. (s/f.). Gender differences in training. The muscle phd. https://themusclephd.com/gender-differences-in-training/
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